Running well – the sensations of a good positioning

In this article I explain how to run better. First of all, we will talk about regularity, because as in any sport, when we want to progress, you must practice often. So I take you to my coach advice regarding investments and in particular to the correct feeling of a better positioning.

Finally, we will talk about the strong mind that will help you run better.

1. Run often

To improve your race you have to run more often. But shorter. I advise you to run at least 3 times a week but in small touches.

For example, if you start: perform 10-15 minutes twice. (Alternate on foot and run) and 1 time 20-25 minutes on the weekends. The same with the walk and the race alternating if you wish.

This rhythm there: keep it for at least 2-3 months. See more. For example, if you are an ultra-running beginner, I think going from 0 to 5 km could be done in 4-5 months. No less.

Of course there will always be the example of the person who started running 10 km overnight. But this is not the majority. And that’s not the one I recommend that you are in good shape.

If you are more intermediate, for example you can perform 6-8 km without too many problems: to increase the frequency of outings.

3-4 exits per week:

– 2 rounds of 20 minutes during which it is possible to alternate the walk and the race there too.

– 1 Divided exit of 30-40 minutes Max.

-1 Sweet trip of 30-40 minutes.

And the same, keep this rhythm at least 3-4 months. And you will progress enormously.

If you are more advanced, for example if a 10-15 km, seeds does not scare you, but you want to progress: even more often. Keep this pace for 4-5 months:

4 exits per week:

– 2 exits from 30 minutes to a fresh rhythm

– 1 1 hour of division (including heating)

– 1 very fresh long exit from 10 to 20 km

Does it seem boring? It’s normal. Progress in sport come from the tests. Repetition still and always the same sequences forever. Although from time to time we can add some novelty. It is the repetition of gestures, rhythm, repetition of the formation that will work. Be patient.

2. Think of the Cardio Cross

The bicycle, the elliptical, the walks are excellent sports that allow you to progress in the race. Once a week, you can replace one of your training with the crusader.

Also swimming. I know that many coaches say that swimming has no mechanical transfer in the running. (Hi Sébastien Cornette!) Don’t worry, it’s partially true. We do not strengthen the knees, buttocks in the same way.

But in fact I think these are coaches who don’t swim very well.

No offensive. I’m just saying. When you know how to swim in cracking in particular or back, you realize the huge sheath that you keep in swimming and you need to run. We also make the link in the shoulders and hips. It is no longer a transfer of positioning feeling. The lengthening, the leg of synchronization, the sheath and flexibility.

Keep in mind that swimming works on respiratory skills like few other sports. Your cardio runner will also improve or speak very well with swimming.

3. The right position to work better

So I come!

All these elements come from my personal research, from my discoveries on my body, from my numerous readings, from my tests. Tips that I have been able to take and listen to with many running specialists in the running. And share with the members of my club who participated in my running class.

When you run, you have to be toned. You can’t collapse. It is guaranteed pain and difficulties.

That’s why walking is essential at the beginning. In order to keep the cardio and posture.

Because the execution of the tonic is more tiring than the collapsed race.

An important element, for example, is to try to have hard legs. Or the steep knees. Think about your head, imagine that it is suspended from a 2 cm tram wire above your size. Imagine when you run, that your head is 2 cm above your usual dimension. At any time.

This will limit the work of the knee piston. You don’t have to cushion and push back from the ground every time. The floor must serve as a very fast support to stay awake.

To be able to maintain this position very high, it is necessary to tighten the buttocks. Rather than using the front of the thighs to amortize the shock and push you back from the ground, use the buttocks like a rebound ball.

Feel you fall vertically. Your body weight falls into the ground, the foot is dynamic, the rigid leg and very high buttocks keep you very high.

Then incite your body slightly forward. From the ankle. This notion of ankle is very important. We don’t call us forward from the bust or the hips. But from the ankle. As in ski for example. It is the ankle corner that defines our speed.

Like a foot on the accelerator by car. My acute ankle is more angola, faster I go.

It is important not to break this corner with a break at the level of the pelvis. We keep his sheath, his high chest, the buttocks pushed forward. As if the lower back of the back was pushed forward.

Keep your head high, over your shoulders. Don’t look at the ground. Also on the track. Looking to the ground is to break all the dynamics of posture as it moves the weight of 5 kg of head forward. No !!

From time to time you can keep an eye on the ground, but know that the vision of the reaction maintains an image in memory for about 10 seconds. So look far away in front of you on the horizon, barely sweeping the ground from time to time. Trust yourself, your body knows.

Finally, one of the most important information but I give the last because the most difficult to configure: it is the extension of the hips and the rotation of the shoulders. It is a bit the same in swimming, also very similar. This is the reason why I am so grateful to swimming, because the combination of the two sports has completely opened the eyes to the similarity of postures, to the construction of the body and the sensations.

When you run, the speed can also be increased by the extension of the hip backwards. Instead of trying to lengthen the steps forward, discover the legs back. A little, not too much. Everything is a matter of details. No forcing. The right hip barely extends, with the left shoulder that barely stabilizes forward. So the need to heal that allows this elastic return.

We remain very high, the very high and narrow buttocks, we fall to the ground with a slight inclination from the ankle and let the left hip stretch backwards, the right shoulder just forward. The psoa impulse (muscles in front of the thigh) allows you to firmly bring the high knee back. And we jump, let’s go back to the ground to stay at the top …

4. Strengthen with judgment

To work better you must be well muscular. Even if the best breed will also be effective you too.

The buttocks, the back of the thighs, the muscles of the feet, calves, psoas and abdominals must be the most reinforced.

In the sheath, slowly with the feeling of the muscle. That is to say: in full awareness.

The reinforcements of the patient with speed and jump in the end have no interest. Above all because they will add jumping and impact constraints, which tire the joints.

So a rather heavy, slow and awareness muscle strengthening.

5. Don’t change suddenly

Attention!! We don’t change suddenly. We do not change all its step and posture at once. It takes time.

In my Audios of coaching, or listen and go, which you find in my application: you guide you step by step in these soft and sometimes imperceptible changes.

Often when you force you don’t work. I tested the forcing. Forcing the kilometers, forcing the minimalist shoes, forcing 180 steps per minute, forcing the speed … no.

What works is proof of all this information. Look for them, feel them in particular during exercises and implementation. Often in fractional, it is the simplest because we are very concentrated for a short time.

6. Be patient

It is Eliud Kipchogue who gives this excellent phrase: «If you are a patient, it will take us less for a long time».

Very often I repeat this phrase that works every time.

Go from 0 to 5 km in 6 months.

From 10 to 21 km in 1 year.

From 21 to 42 km in 1 to 2 years …

It’s long! You see at this rhythm, we will put 3-4 years to undertake a marathon from a level for beginners! Well, it’s normal.

I continue and make progress in my advice to run, strengthen and swim. All I have just written is not very detailed and gives you an overview of everything that can be worked.

Patience in the first place. The small changes then. And regularity: the only way to actually progress.

A coaching audio has just been offered for everyone, in order to hear what it is. You can download it here.

Lucile,